Walking Better: How To Stop Forward Leaning and Heavy Heel Strike
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- čas přidán 25. 08. 2024
- Learn how to prevent leaning forward with a heavy heel strike when you walk. This is a lesson from The Walking Code Online Course. Leaning forward is a common walking mistake. It usually starts subtly when people are younger and may be felt just like fast walking. It may show up more when walking up stairs and walking uphill. As people get older, and they lose the ability to compensate, the forward leaning becomes more pronounced. This type of gait creates a heavy heel strike. It also misaligns the knee because the weight is not transferred correctly as the forefoot comes down. This can lead to back pain, heel pain, and knee pain.
If you walk this way, you may have a loud walk. You may also wear out the insides of your shoes because your weight distribution will be to the inside of the foot as well as the knee. This type of gait can be corrected by learning how to use the core with the proper rotation. You will learn this in The Walking Code Course.
Prevent knee pain with walking
Prevent back pain with walking
Proper posture with walking
For more information on The Walking Code Course and to enroll early, go to my website link below. I will see you there.
www.movementsp...
Great Information and explanation!
Glad you enjoyed it!
Great content, well explained and very helpful. Thanks.
Glad it was helpful!
Very true information when I walk in speed without lean and proper rotation and pass by someone who was ahead of me the fellow leans forward in order to increase the speed of his walk.This happens when you walk in a group.😊
Good observation.
Awesome, thanks!
My pleasure.
I've caught myself leaning, good video 👍
Thanks
Much appreciated your hard work!!! This vedio is very informative 🌿
So nice of you
Thank you, I love you and your channel
Thanks very much.
So helpful, thank you
You’re welcome.
Great vid
Thanks
Thank you very much. An interesting note and question. I traveled to cold countries and realized that most of the "older" people have walking dysfunctions and pain in joints, legs etc, forcing them to walk miserably. I noticed this especially in the north of spain. Do you think this is related to the cold weather? Or simply wrong postures from early in life? It would be interesting to demystify it.
I don’t have any specific information on this, but I doubt it is cold weather related. It could be that The older people on these countries may be much older than what are considered old in less developed countries just because the life expectancy is much higher. Also, osteoporosis is higher in these countries due to genetics and less sun exposure, so that can lead to hunched backs and pain.
@@ToddMartinMD Oh I see, osteoporosis is really a big deal there. Thank you very much. Blessings.
@@shoutingmuteness3902 My pleasure.
I have known the lower torso moments but I'm still not aware about my hips movements & upper torso which causes me to lean forward
There are videos on the channel focusing on both, so I would check them out.
Plz can you make a vedeo about super torso rotation without your thishrt to understand the movement it's hard to understand khnow I do it rang and try a lot of time but I can't understand it
I appreciate the request, but I don’t have any plans for going shirtless on CZcams. Plus, seeing the torso would not help you visualize this even with the the shirt off. You can’t see the internal muscles moving. You would just see my torso moving without a shirt the exact same as with the shirt. Using your arm reach to reflect the rotation of the upper waist is a much better way to visualize the movement.
Thank you for this idea. I definitely crash my heels, when I walk, and now I know why I have some heel pain. I watched your "three count" method. I'll try that. Wondering if one can safely practice high stride tempo, do a kind of "jog shuffle" which would not impact negatively. I really like the feeling of the flow, dance of super-short stride length, hovering at around 150 strides per minute. A sort of cellular-remembered "tracking an animal" way to move?
If you are talking about a big and not a fast walk, then that is fine. I assume you mean the sort of short stride shuffle you might see with someone rucking. For walking, there is a natural stride length which I don’t think should be artificially shortened.
Thank you @@ToddMartinMD I'll check out "rucking technique". My aiming for striving for 150 strides per minute while remaining in a relaxed state (ie: tracking, long distance) is to play with the flow inside "the rhythmical song of heartbeat". That is, 150 would translate to about 50 cycles a minute; the high end of the range of deep sleep 40-50, as I understand it.
Dr. Todd, I’ve had metatarsalgia and a lot of pain in the balls of both feet for 18 months. I’ve been to doctors, wore insoles, but the pain persists. Lately, I am considering that maybe leaning forward while walking could be causing it. I would aprecciate your thoughts about it. Thank you
I think that definitely could be the case. It would be that or potentially another walking technique error. There always has to be a reason for the increased stress on the area. The metatarsals should not hurt when used as designed.
Thnk you!
During the heal strike portion of the stride, how should one mesh and balance the actions of the glutes that you discuss in this video, vs the "tuck" (external obliques contractions?) that you mention in other videos? Thanks!
The glute action is an involuntary, passive contraction which prevents the body from falling. There is nothing you need to do to trigger the passive glute action, whereas the tuck of the pelvis is something you need to actively do, and you can choose to do it. If you don't do it, your body will pitch forward, or if you leave the tuck on the side of the rear leg, you will start turning.
@@ToddMartinMDGot it, thanks!
I have flat feet, a bunion on my right foot that is getting worse, and I really think I have overpronation (sp?) of my inner ankles now. All caused by duck feet! Question, does having this problem also hurt the shins?
The biggest problem I see with this is in the feet. I think it can cause a lot of different problems. Shin issues in general aren't a very common issue for walkers. Definitely more with runners, so if you are a runner I would say definitely.
You didn't answer my question, Dr. Todd, is something wrong with me?
What was your question?
@@ToddMartinMD My left arm is completely straight when swinging, but my right arm is a little more parallel (very little - it swings inwards), is this normal?
I also have some belly fat haha - I look better when I pull my belly in, will the core be affected when I tighten myself?
@@ToddMartinMDAlso you’re the best health amd walking channel in universe.
@mimilyon8610 All I can recommend is that you practice. If one side is not moving like the other, you probably are not moving the same on both sides unless you have an anatomic problem in your body, and there is no way for me to figure that one out.
@@ToddMartinMD Thanks Dr Martin. Also when I pull my bell in core affected?
I always seem to mess up my timings
My
Left side goes in rhythm but when it comes to my right I seem to tick and turn at the same time.
Hope that makes sense
Any tips?
That makes sense. Being aware of it should allow you to improve it.
Humans were never meant to heel strike no matter how light it is. I do agree that people overemphasize the push but no one should be here striking. Watch a video of Usain Bolt or any runner and you see a mid to forefoot strike. These are people who have clearly mastered the art of movement. I think you over emphasize the pull.
Do you not realize running is completely different than walking? If you want to talk Olympics, show me an Olympic marathon racewalker without a heel strike. You can’t because heel strike is the natural way to walk and pre-existed modern shoes. Forefoot strike is natural with sprinting as you would see in my videos on running technique. Even the fossil record indicates people have always walked heel first. Even current day cultures who grow up without shoes are still heel strikers. Please post a video of any group of people anywhere in the world where they are walking forefoot first on level ground. For that matter, post a video of Usain Bolt walking forefoot first. He doesn’t.
@@ToddMartinMD at 7:23 in this video just look at how Usain Bolt is walking around czcams.com/video/4gUW1JikaxQ/video.htmlsi=Y9TURw3g1afPpO9c. Not with a heel but with a mid foot strike. You could even watch a toddler walking and they are walking with mid foot. The argument of using a Olympic race walker as a reference for waking is not useful because race walking is not walking. You could even watch a toddler walking and they mid foot strike. They do this because it’s the natural way to walk that is best for humans. Imagine your walking barefoot through the forest and your using the heel strike that you have proposed. Yes your foot would not be slamming into the ground because you are landing “lightly” like you mentioned in the video. However, this changes when you find uneven ground where you must change into a forefoot strike if you want to not be injured by other hazards. I think your walking form idea is still much better than focusing only on the push but I think you could bring it more towards the center and have a nice balance between pushing and pulling.
You don’t see him taking any real walking strides in level ground in this clip. czcams.com/video/lnPqFq1lIGg/video.htmlsi=ADcUyrNnsRKJ4ZvS At around 45:55 you see him walking very clearly for multiple steps in a straight line with a very obvious heel strike. You will also notice if you watch the entire parade of Olympic athletes, they AlL walk with a heel strike. This is a. very easy place to watch the gait of many hundreds of well trained people move.
@@justsomenapalm5067 Toddlers are just trying to get control of their core, so they are not walking, they are falling. Once they learn core control, they walk heel first, naturally. This also applies in countries where kids to not where shoes. As I mentioned in my other comment, every person walking in the Olympic parade walks with a heel strike with zero exceptions. This includes Usain Bolt. Any time people are walking on flat ground they will naturally use a heel strike. If you are stepping over a large branch or something, you might place differently because you would be stepping down, not forward. Stepping down is naturally forefoot first, like walking down stairs. There are plenty of situations where someone might place differently, but normal forward gait is heel first.